The correct posture for beginners, how to do crunches This posture is accurate

The correct crunch position should be to lie flat with your legs bent and then place your hands on either side of your head, keeping your neck relaxed and your chin naturally upward. Then exert force at the waist so that the waist is close to the ground, so that the neck and chest parts are lifted up and off the ground.

Nowadays, young people are paying more and more attention to their figure, whether it is a boy or a girl, they will want to have at least a flat lower abdomen, and if they want a flat lower abdomen or abdominal muscles, it is a good choice to start practicing from the crunch.

Supine crunches are a more beginner-friendly crunch that requires us to lie down flat, bend our legs naturally, and then place our hands on either side of our head, and keep our neck relaxed and chin naturally upward.

Then we can start from the waist and lift our upper body up as close to the legs as possible, and at this time our waist should be close to the ground, only the neck and chest part are off the ground. In this way, in conjunction with the breathing, this action can be done repeatedly.

1. The common curl postures include regular crunches, reverse old and fierce crunches, and seated crunches.

2. Conventional crunches need to lie on your back on the floor mat, lift your body on both sides, and lift your legs in the opposite direction.

3. Reverse crunches need to stand your legs upright at 90° with the floor mat, and lift your buttocks for 2 seconds. In the crunch position, you need to keep your feet in the air and lift your knees back to your jaw.

Now many people will choose to insist on fitness, which can be good for our health, so that it can play a strong exercise effect, so that it can play a strong effect of enhancing the body, but when doing crunch exercises, we should pay attention to the correct crunch practice, so as to play a better fitness effect, let's see how to do it.

Crunches are the right thing to do

1. We can use the crunch to play the exercise effect, but we must pay attention to the correct crunch practice, first of all, we must pay attention to lying flat on the yoga mat, and at the same time to ensure that our knee joints are bent to 90 degrees, at this time we must ensure that our hands are crossed, put in front of the chest, and then choose to maintain the fist gesture, and then put it on both sides of the temple. Then we should not squeeze the temples, and at the same time we should avoid holding our heads with our hands, and we need to pull our heads up with both hands during the movement.

2. At this time, we need to slowly bend our shoulders and torso upward, and then we can get close to our knees. At the same time, the back should be bent, but not the whole back, and then we can completely lift him off the ground, we just need to curl up forward, and then we can bring the ribcage close to the pelvis.

3. When performing the crunch, when we reach the highest part of the action, we can deliberately squeeze our abdomen extraordinarily, and then we can fully contract. Then choose to relax, after which you can lower your shoulders and return to the starting position. Then we do the exercise repeatedly every time, and then we need to control it calmly, so that it is healthier.

The main points of the crunch

First of all, we must give full play to the exercise effect of the crunches, first of all, we must pay attention to the fact that we must keep the elbows open, and at the same time keep the wider the better, and then gently put the fingers on the back of the head, only use the strength of the abdominal muscles to exercise, and then at the same time as the chest is raised, at this time we should avoid bending the neck.

When performing crunch exercises, it is necessary to avoid the neck completely touching the ground, otherwise it will affect the health of our neck. At the same time, when doing crunches, you should also cooperate with the work of breathing, which can double the effect of crunches. At the same time, everyone should exhale when getting up, in fact, the action of squeezing into the chest cavity is exhalation, otherwise you can choose to inhale.

The above has introduced some of the situations of the crunches, we can use the exercise methods of the crunches to play a fitness effect, which can play a very good exercise effect, and can also help us play the effect of building muscles, so we should have an understanding of the crunches, which is a good choice for crunches exercise, we should not miss it.

1.Crunch.

How to practice crunches.

Crunches intensify training methods.

1.Leg lift and crunch.

Lie flat on the floor with your legs bent and lifted in the air, your calves parallel to the ground, and your hands between your ears or crossed over your chest. Lift your upper back off the ground, squeeze your abdomen, hold the position for a moment and relax.

2.Reverse crunch.

This exercise is best done while lying on a bench with a stand at one end. Lie on the stool and grasp the back bracket with both hands as support. Bend and lift your knees so that they are as close to your face as possible, but don't let your pelvis lift off the bench surface.

Starting from this starting position, pull your knees towards your face as far as possible, bend your back, and lift your hips away from the stool and curl them toward your ribcage.

3.Lie on your back with straight legs and tentacle your feet.

Lie on your back with your legs together and raised perpendicular to the ground, with your abdomen pressing, roll up your upper body, and bend your hands to touch your feet.

The correct way to do crunches is how effective it is.

1. The first step in the correct way to do the crunch.

Lie flat on your back on the mat with your knees bent at 90 degrees and your hands crossed over your chest or on either side of your temples in a fist gesture.

However, do not squeeze the temples, let alone hold the head with both hands, if the hands pull the head upwards during the movement, it will cause pain in the cervical spine for a long time.

The second step in the correct way to do the crunch.

Slowly bend your shoulders and torso upwards so that they are close to your knees. Be careful to bend your back, but don't try to lift your entire back so that it's completely off the ground, just curl up forward so that your ribcage is close to your pelvis.

The third step in the correct procedure for the curl of the abdomen.

At the top of the movement, an extra squeeze is deliberately given to the abdomen to achieve adequate contraction. Then relax, lower your shoulders and return to the starting position.

Remember, this is not a quick exercise, and each repetition should be done calmly and under your control. Second, how much is effective to do crunches.

It is recommended that everyone work in a group of 20, it is difficult to stick to it at the beginning, you must not be lazy, and you must strictly follow the requirements of the action, even if you stop a little halfway. The movements at each stage should be from rusty to proficient, and after about a month and a half, the abdomen will become quite tight. If you add 40-50 minutes of jogging every day, the "general's belly" will naturally disappear.